Wednesday, March 28, 2018

9 Minute Meditation! (Day 9 Fresh Flush Challenge)

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It's all about the #9 today...

It's Day 9 of the Fresh Flush Challenge and I have a 9 Minute Meditation just for you!
The other one I created is my FEATURED POST (see this also).  If you haven't tried that one out yet, you should record it and try it (its only 1 minute longer than this  It really works and so does this one! 

You can follow along and record this one for yourself also but it is a Copyright of
I don't mind you recording it and sharing it with your friends, just remember to give credit to ;-)...thanks!
*Don't record what's bolded.....this is direction for the reader of the meditation.
Enjoy & see you tomorrow (its the last day of my Fresh Flush!)...
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9 Minute Meditation

Close your eyes.

 Suppose today was the only day you had this year to relax.  There are no other options.  You have no other available time remaining on your calendar, to spend on yourself.  Really think about that and the thought of not having another day this year, to take time out for YOU.  Stay present.  Think about this for 5 seconds...(*5 one-hundredths, 4 one-hundredths, 3 one-hundredths, 2 one-hundredths and 1 one-hundredths), now breathe in slowly, hold...(*3 seconds) and exhale.  Again, breathe in slowly, hold...(*3 seconds) and exhale.  One more time.  Breathe in slowly, now hold...(*3 seconds) and exhale.

*Continue to keep your eyes closed. 
Imagine spending your day, in a quiet place.  No noise, no distractions, just quiet. Own the silence and simply rest in it for 1 minute (*pause for sixty seconds). Now, think about how free you feel and how freedom feels.  You are completely in charge of yourself.  No boundaries, no demands, simply serenity.

Think about the quietness and just become one with your body.  This is your day, the only day, you have to spend with you.  Relax. Let every negative thought escape your body.  Embrace all positive things that you are doing or dream to do.  Realize yourself living out these realities and now SMILE BIG.  Keep smiling and realizing these good things are happening in your life, right now.

Breath in, hold...(*3 seconds) and exhale. Now just stay still (*count 3 minutes) and relax, not moving any part of your body and becoming one with the quietness.

Now open your eyes!  Reflect on what just happened.  Reflect on what you felt and realize that this moment is yours to have whenever you need it.  Meditation is good for you and every time you feel overwhelmed or things aren't going good, reflect on today and take time out again for you!

Monday, March 26, 2018

Me Time Massage At HOME! (Day 8 Fresh Flush Challenge)

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Day 8 and I'm winding down!!!

It's just about that time for our Fresh Flush Challenge Me Time Massage at HOME!
I have to admit, I'm feeling pretty good!  I'm on my ninth green smoothie and I've lost a few pounds too.  I writing in my journal everyday.  I'm making room in my pantry for my organic products.  I actually had an organic salad for dinner a few days ago.  It was really fresh and delicious. 

I exfoliated my face on last Wednesday and I plan to do it again next month (my skin is sensitive).  I'm drinking plenty of spring water and lemon water too.  Matter of fact, I've been drinking hot lemon water because my throat is bothering me and it's really soothing for a sore throat.  The green tea is helping big time too!  As for sleep, oh well, I'm sick this week, so the medication my doctor gave me for my sinus infection is keeping me pretty knocked this week, sleep is not a problem ;-)!!
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Anyway, it's me time and it's time to massage my muscles and it's really easy to do right in my own home.  I wrote a blog about creating spa time at home (see FEATURED POST).

Did you know you can get the best massage from your shower head (s) and pulsating water??  If you let the water pulsate at force, you can actually feel your muscles relaxing.  That's the old school way of getting a massage and it does the job!

"Back in the day, jumping in the shower was a massage!  You remember? Nobody in my house went to get massages.  I never heard of the!!!  We got in the shower and we were happy...haha! -Deb 

Below, are some tools I like to use for my massage time and "yes", you can do your own massage with these tools.  They are all easy to use.  Also, I share some of the lotions and oils that I like!  Take some "me time" out for you and NO EXCUSES...because you don't have to spend much money ;-)!  

See you tomorrow...
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Homedics Mini Massager
Battery Operated $12.85
The Body Shop 
Wooden Handy Massager

H2O Spa fitness cream(dark green) - $6.99
H2O Spa leg & muscle rub (cream) - $5.99
Neutrogena Body Oil - $3.99

Sunday, March 25, 2018

Unleash Your Peace...Getting A Good Night's Sleep! (Day 7 Fresh Flush Challenge)


Hi Friends!!

Day 7 of the Fresh Flush Challenge is all about sleep.  When I can't sleep, I'm not a happy!  It seems like now that I'm older, I have a harder time sleeping at night.  I'm either hot or I'm cold.  I have to have a certain pillow that's not too fluffy.  The temperature in the house often interferes with my sleep.  There are so many things that get in the way of your good night's sleep sometimes that it can really make you mad!

"I've often heard people say the only peace they get is when they are asleep. Many times, people say that because they are dealing with stress, problems or circumstances that they have no control over." - Deb  

These things can bother you all day long and no matter what you do throughout the day, you can't get them off of your mind.  I know because I've been there more times than I want to think about.  It happens to the best of us and when it does, it can keep you from sleeping at night or it can break your sleep.  
Courtesy of

Well, I can't medically give you any advice except to tell you to see your doctor if you have trouble sleeping but I can share some ideas with you that I researched on ways to fall asleep faster. 

Let's unleash your peace so you can hopefully begin to get some rest.  Here's some ideas courtesy of Huffpost (15 Science-Backed Ways To Fall Asleep Faster - Post 50).  Log onto for details on each idea I list below.

See you tomorrow!
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15 Science-Backed Ways To Fall Asleep Faster
1.  Try to force yourself to stay awake
2.  Get up and do something for 10 minutes
3.  Hide your clock
4.  Cool your room
5.  Take a warm shower before bed
6.  Wear socks to bed
7.  Immerse your face in very cold water for 30 seconds
8.  Use the 4-7-8 method (breathing technique)
9.  Scant your bedroom with lavender
10.  Picture your favorite place
11.  Listen to music
12.  Eat dinner by candlelight
13.  Blow bubbles
14.  Practice progressive relaxation
15.  Give yourself acupressure

Friday, March 23, 2018

Green Tea For Me! (Day 6 Fresh Flush Challenge)

Courtesy Photo: Photo Gallery

Hi Friends,
Ok, Day 6 of  the Fresh Flush Challenge is in full force!  I decided to write a little poetry about how I enjoy green tea more now than ever.  I'm not a regular coffee or tea drinker but after reading so much about the benefits of green tea, I'm going to include green tea bags in my pantry from now on ;-)!

Enjoy a cup tonight before bed.  Me and my hubby are...LOL!!! 
This poem is for YOU, my friends!

See you tomorrow....
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Green Tea For Me

Original Poetry By:  Deb Ramsey

One sip is simply 🍵
to try something new
Another may make you
Change what you brew  

Replace your black coffee?
 You can't see why
 Some say its better
To drink some green chai🍵 

The benefits that come
From one cup a day
Are hard to believe 
And will blow you away🍵

"I have to be honest"
"I never drink tea"
Green chai or the others
It just doesn't phase me 🍵

 I've read its the healthiest 🍵
beverage on earth
Loaded with nutrients
Its proven its worth  

"Nothing to lose"
"Yea, that's true"
It helps with weight loss
And it could help you 🍵

Another benefit
Now do you see?
Well, I'm convinced
Green tea is for me🍵

Thursday, March 22, 2018

Drink Water! (Day 5 Fresh Flush Challenge)

Day 5 and I'm 1/2 way there!
Of course, this was the perfect time for me to include water as part of the Fresh Flush Challenge especially since I don't want to get dehydrated from my cleansing ;-)!

There is no introduction needed for drinking water and how important it is.  Water is not only good to drink but it's just good for us.  I like to add a piece of lemon or lime to add a little twist to my water every now and then.  So many people choose water over soft drinks these days and I see why...its simply the best drink for you.

For some of us that don't drink water as often as we should, here's an idea for you...try purchasing the small bottles of water and you'll notice that you can drink that small bottle in about 4 good gulps...hahaha!  Seriously, they are easy to finish and it gets you in the practice of drinking water.  Keep doing it until it becomes a habit and before you know it, you'll find yourself drinking one, two and maybe even three bottles, in one sitting!

Another good thing for you to know concerning the benefits of water is drinking warm "lemon water" first thing in the morning.  Warm lemon water is like a little immune boost for your body as mentioned on a site I surfed, 
Lemons contain vitamin C.  Drinking lemon water first thing in the morning, gives the body a chance to absorb these vitamins effectively and can provide a little immune system boost!

Additionally, drinking lemon water warm first thing in the morning can help flush the digestive system and rehydrate your body.  Its a natural flush.  There is some evidence too that lemon juice can help stimulate proper stomach acid production and bile production.

For more information on lemon water, visit the site below that I used as a resource.  It's filled with a lot of great information!

See you tomorrow... 
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Wednesday, March 21, 2018

Let's Face It & Exfoliate!.... How To Make Homemade Lemon Exfoliator! (Day 4 Fresh Flush Challenge)

Photo Image Courtesy of Photo Gallery
It's Day 4 and let's face it, our skin can go through so many changes from one season to the next!"  One minute its dry and the next minute, its oily...right??
We are having fun today with the Fresh Flush Challenge!  You still with me ;-)?

I'm exfoliating my face today and I'm using a scrub that I found on a blog site called  It's such a fun blog site, that I found myself surfing all over it!   Guess what?  I discovered something on the site that I just have to share with all of you!  It's a homemade lemon exfoliator recipe (see below)!  As you can see in my photo up top, I've set everything up that I'll need to get started.  Happy scrubbing and please be gentle ;-)!
See you tomorrow...
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Just in case you didn't know....

Exfoliating your skin gently cleans it and removes dead skin and debris. It removes the oldest of the dead skin cells on the skin's outermost surface.  When left unattended, these cells tend to build up on your face and body, causing dry, grey skin as well as blemishes.   

Courtesy:  Real Simple Magazine

Homemade Lemon Exfoliator
Recipe & Photo Courtesy of: 

Juice of 1 Lemon
1T Olive Oil
5 T Sugar
1 tsp Honey

Mix together all ingredients in a jar until smooth.  After washing your face and while skin is still damp, gently rub exfoliator into skin with fingers in a circular motion.  Great for the lips too! (I dare you not to taste it!)  Rinse well with warm water.  Follow up with moisturizer of choice.  

Photo Image Courtesy of Photo Gallery

Tuesday, March 20, 2018

Organic Foods or Natural Foods...What's Your Choice? (Day 3 Fresh Flush Challenge)

Day 3 and I'm feeling a change in my body already!  The green smoothies are really cleaning my system out (if you know what I mean...haha!) and yesterday I started journaling my 10-Day Fresh Flush Challenge!

So, with moving forward, I'm hoping to eventually phase out my overall food regimen from "natural" foods to "organic" foods." I say this with good intentions but I realize how much our household grocery bill will go up (we do try our best to budget)! 

"Eating organic is not a cheap thing to do!  
In the past, I've experienced eating organic for about 2 weeks straight and my body changes were so much better.  The benefits are truly amazing!"

I tried to change from natural to organic last year and my budget simply could not afford it. So, this time I plan to "gradually" replace my favorite foods first and as my budget permits, I'll begin to replace the natural food products in my food pantry with organic products.  It's just more affordable for me to do it this way and in the long run, I may be able to actually make it happen this time!  

It's truly a choice to eat *organic or non-organic, so think about it.  Perhaps, try it out for a week or two like I did and see if it's something you may want to consider doing. 

To learn more about organic foods, visit these sites below.

*Please remember to always call or meet with your physician for guidance before making changes in your diet.  

See you tomorrow...
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Monday, March 19, 2018

Journaling Your Journey! (Day 2 Challenge)

It's Day 2 of my Fresh Flush Challenge and I'm feeling good!  Are you following along?  If so, stay with me.  Don't quit ;-)!
I just had my Day 2 Green Smoothie also (Apple Strawberry)! was so good!! 
Now for Day 2 of my challenge, I want to begin to flush out some not-so-good "feelings and emotions" that have really been weighing me down.  Journaling helps me out many times when I'm down in the dumps.  Blogging is a big help and pretty similar to journaling but less private.  Prayer always helps!  

Writing down how my day begins, what transpires throughout and how I end my day, is simply a way for me to stay present with myself and any journey I begin!

STOP!  Take time to journal your status.  Jot down a sentence or two, at a minimum, of how your progress is going on challenges and/or goals are going that you set for yourself.  It's a great way to reflect back on what you have accomplished and a journal serves as a great accountability partner.  It will keep you on track for sure!!

 Just finished journaling the 1st day of my Fresh Flush Challenge...  
Check it out!

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Saturday, March 17, 2018

10 Day Green Smoothie Cleanse! (Day 1 Challenge)

So, very early tomorrow morning before I leave for church, I'm going to begin my Fresh Flush Challenge with the start of the “modified” 10-Day green smoothie cleanse (*see note below before beginning this cleanse).  I'm introducing you to something that I was introduced to a long time ago.  I'm sure many of you have heard about this or perhaps have even tried the green smoothie cleanse experience already!

My resource is this AWESOME book! Thanks to the author, JJ Smith, everything you need to know to get started, is clearly explained in the book.  "Seriously", it's my go-to when I need to detox safely.  I reach back to this book more times than I can remember and as you can see, my book is pretty worn out...haha! 

from the book..."This cleanse will jump start your weight loss, increase your energy level, clear your mind and improve your overall health." 
My favorite smoothie recipe is on page 31, (Day 6, Pineapple Spinach).  That's my favorite but all of the smoothie recipes are so delicious.  You won't even think about how healthy they are for your body!

*Please be sure to check with your physician first before beginning any kind of cleanse/detox.  That's very important, so please ask your doctor first if this would be safe for you to do.

See you tomorrow...
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The Fresh Flush Challenge (10 Day Refresh)...It's a New Season!

With the first day of Spring literally 3 days away, I want to challenge you to follow me and join in if you wish (smile), for the next 10 days, as I flush out the old and make room for the new!

It's a New Season...........

What am I talking about?  I'm talking about myself.  I'm talking about mentally, spiritually, emotionally and physically.  I'm no scientist or doctor. I'm not trying to be and what I plan to flush out of my system as a whole, is on a "101" level!  You get it?  Yes, this challenge is a easy to do thing that will introduce you to new things!  It's ridding of day to day hang-ups, drama and worry that's been riding your back!  It's time to bring back those simple practices that help with putting things back in perspective, on a humanistic level.

We all face so much in our lives and unfortunately, there is no designated time for hurt, pain, sadness, disappointments, worry, sickness, depression, etc. to show up and take hold over your life.  I've been through so much mentally this past year as well as the few months into this New Year.  I need a "fresh flush" ..LOL!!

This challenge is one that will help me and hopefully you too.  What better time to start than the coming of a new season!  Welcome Spring with open arms as we flush out the old and take in the new!

It all begins tomorrow!

See you on Day 1......
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